CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch Complex (EMOM 10 min)
2 snatch deadlifts + 1 full snatch + 1 OHS
Metcon
Metcon (AMRAP – Reps)
WOD- 2 ROUNDS- 16 minute workout
2 min max hang snatches 95/65
2 min max wall balls 20/14
2 min max SDHP 95/65
2 min max cals assault bike
Fitness
KB snatches
Squat with Wall ball
KB SDHP
assault bike- because I’m an ass
